哪里不舒服？
为 23 种常见不适，收集 YouTube 上观看最多的运动视频。
由阿姆斯特丹的物理治疗诊所 Alter Physio & Acupuncture 运营。
按身体部位
按症状分类的播放列表
- 肩颈僵硬 — A feeling of heaviness or tightness from the neck across the shoulders and upper back, often noticed after long periods in one position.
- 颈部疼痛 — Pain or stiffness in the neck. It can come on suddenly, as after sleeping awkwardly, or last longer. Most neck pain is not serious, and gentle movement is commonly advised.
- 肩周炎・肩痛 — Shoulder pain or difficulty lifting the arm, including frozen shoulder, where the shoulder gradually becomes stiff. There are many possible causes.
- 腰痛 — Pain in the lower back. Most low back pain has no single identifiable cause, and staying as active as you can is usually recommended over long rest.
- 坐骨神经痛 — Pain or tingling that spreads from the buttock down the leg, thought to come from irritation of a nerve in the lower back.
- 驼背・体态 — Concerns such as a rounded upper back or shoulders. Rather than holding one 'correct' posture, changing position often is generally considered more important.
- 紧张性头痛 — A tight, band-like headache across the head or at the back (tension-type headache), sometimes felt together with neck and shoulder tension. Any unusual headache should be checked first.
- 髋关节疼痛 — Pain around the hip or groin, often noticed when walking, standing up or using stairs.
- 膝痛・膝关节炎 — Knee pain, including knee osteoarthritis, where joint cartilage changes with age. Strengthening the thigh and hip muscles is commonly recommended.
- 跑步膝・跳跃膝 — Pain around the knee (front or outer side) after running or jumping. Adjusting training load and gradual strengthening are commonly used.
- 踝关节扭伤 — An injury to the ankle ligaments from rolling the ankle. Once swelling settles, movement, strength and balance are gradually restored.
- 跟腱疼痛 — Pain in or around the Achilles tendon just above the heel, more common in runners or after a sudden increase in activity.
- 足底筋膜炎 — Pain under the heel or along the sole of the foot, typically worse with the first steps in the morning.
- 拇外翻 — The big toe angles towards the other toes and the joint at its base sticks out. Exercise does not reverse the shape, but is used for comfort and foot function.
- 扁平足 — A low or flattening foot arch. If it is not painful, it is often not a problem.
- 脚趾无力 — Toes that do not rest firmly on the ground, or feel weak. The videos focus on moving and strengthening the toes.
- 网球肘・高尔夫球肘 — Pain on the outer (tennis elbow) or inner (golfer's elbow) side of the elbow, more common with repetitive hand and wrist use.
- 手腕痛・腱鞘炎 — Pain in the wrist or at the base of the thumb, such as tendon irritation. Reducing overuse is often combined with gentle exercise.
- 腕管综合征 — Numbness or tingling in the thumb and first fingers, often worse at night or in the morning, caused by pressure on a nerve at the wrist.
- 颞下颌关节紊乱 — Pain in the jaw joint or muscles, clicking, or difficulty opening the mouth, sometimes linked to teeth grinding or clenching.
- 呼吸短浅 — A feeling of shallow or restricted breathing. These videos are slow-breathing practice. Seek care if breathlessness comes on suddenly or gets worse.
- 平衡・防跌倒 — Unsteadiness or worry about falling. Balance and leg-strength exercises are known to help prevent falls.
- 身体僵硬・柔韧性 — Feeling stiff or less flexible. These videos are whole-body stretching and mobility routines.
计划
- 足部4周计划 — 每天1–2个视频，从初级逐步到中级。周日休息。
- 久坐上班族：2周计划 — 工作间隙每天1–2个短视频，活动颈、肩、背和手腕。周日休息。
部位
世界各地的自我护理与传统疗法
可按种类或发源地，查找世界各地的自我护理与传统疗法。收录并不等于推荐，也不承诺效果。